7 Exercises to Fabulous Butt and Legs for adults 40 years and over

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Do you dread for summer months knowing that you are going to, sooner or later, have to bare your butt and thighs in new shorts or swimwear at the beach or swimming Pool? Are you happy with your butt? Most of us aren't. They're too small, too big, too saggy, too flabby...and the list goes on…
Being 40 years and over does not mean that you have to have a saggy and flabby skin all over either…

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7 Exercises to Fabulous Butt and Legs for adults 40 years and over

  1. 2. Are you happy with your butt? Most of us aren't. They're too small, too big, too saggy, too flabby... Are you ready to change your workouts to make sure you have those sexy Fabulous buttock and legs by summer? .
  2. 3. Do the following lower body exercises three to four times per week, in addition to consistent cardio and a healthy diet, surely you will see results in just a few weeks!! Remember, your body is the most valuable piece, so listen to your body and start with less reps and progress, DO NOT Overworked yourself!! .
  3. 4. . <ul><li>Stand with placing feet shoulder width apart. Shoulders back, Chin tucked in </li></ul><ul><li>Holding your arms out in front of you </li></ul><ul><li>Abdominal muscles switched on </li></ul><ul><li>Bend knees, keep your back straight </li></ul><ul><li>and lower your buttocks until your </li></ul><ul><li>thighs are parallel to the floor. </li></ul><ul><li>Make sure your knees are over your </li></ul><ul><li>ankles and not jutting forward past </li></ul><ul><li>your toes </li></ul><ul><li>Pause and return to neutral upright position </li></ul><ul><li>Repeat 2-3 sets of 8-12 reps </li></ul>1. Squat
  4. 5. . Note: If you have a back problem, use a Swiss Exercise Ball to support your back Place Swiss Exercise Ball against wall and lower back Squat with Ball
  5. 6. . Add hand weights if you need to progress. Generally, your body weight should be enough unless you are a competitive athlete. Squat with Weight
  6. 7. . Tips for Safety Squatting 1. Keep the weight over the ankles 2. Keep the heels on the floor throughout the movement 3. Keep the knees in line with the toes 4. Do not go lower than 90 degrees 5. Keep the knees behind the toes 6. Keep the shoulders back 7. Do not arch the lower back 8. Keep the head and neck in a neutral position
  7. 8. . <ul><li>Start with your feet together. </li></ul><ul><li>Take a large step forward with your right leg, keeping your back straight </li></ul><ul><li>Bend your knees until your right knee forms a 90-degree angle </li></ul><ul><li>Hold this position for a count of five then push back with your right leg and return to start position </li></ul><ul><li>Do 2-3 sets of 8-12 reps on each side </li></ul>2. Lunges Note: If you have knee injuries, please take extra care
  8. 9. . 3. Mountain Climbers <ul><li>Make sure you keep your belly button pulled in toward your spine to best engage your core muscles </li></ul><ul><li>From a traditional push-up starting position (on your hands and toes) </li></ul><ul><li>Lift your right foot and bring your knee to your chest. </li></ul><ul><li>Touch your right foot down then return to start position </li></ul><ul><li>Repeat with your left leg </li></ul><ul><li>Do 2-3 sets of 8-12 reps for each leg </li></ul>
  9. 10. . <ul><li>Using the stairs or step </li></ul><ul><li>Step up with your right foot </li></ul><ul><li>Bring your left foot up to touch the right foot </li></ul><ul><li>Step back down to start position with both feet on the floor </li></ul><ul><li>Repeat with your left leg </li></ul><ul><li>Do 2-3 sets of 8-12 reps on each side </li></ul>Add a 5 to 10 pound dumbbell in each hand for added resistance This is another exercise that targets your muscles while also boosting your heart rate 4. Step-Ups
  10. 11. . 5. Butt-Lifts <ul><li>On hands and knees, keep the abs tight as you lift one leg up, knee at a 90-degree angle throughout the movement </li></ul><ul><li>Keep lifting the leg until the bottom of the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor. </li></ul><ul><li>Don't arch the back and keep the neck straight. </li></ul><ul><li>Lower back down and repeat for all reps before switching sides. </li></ul><ul><li>Add ankle weights for more intensity or, as in this example, hold a light dumbbell behind the knee. </li></ul><ul><li>Perform 1 to 3 sets of 10 to 16 reps </li></ul>
  11. 12. . 6. Ham Raise <ul><li>Kneel on the floor with your torso upright and your body aligned from head to knees. Have a partner brace your lower legs and ankles so they can't rise from the floor </li></ul><ul><li>Bending only at your knees, slowly lower your body until your torso touches the floor. (Contract your hamstrings to resist falling.) </li></ul><ul><li>Use your hands to push off the floor as you pull your body back to the starting position. </li></ul><ul><li>Do two sets of five reps once a week. Work your way up to three sets of eight to 12 reps twice a week. </li></ul>
  12. 13. . <ul><li>Lie down and place right foot on the ball (or on a step) </li></ul><ul><li>Knee bent, and raise left leg straight up </li></ul><ul><li>Keeping abs tight, squeeze butt and hamstring to lift butt off the floor </li></ul><ul><li>Pushing left leg straight up towards the ceiling </li></ul><ul><li>Lower back until butt barely touches the floor </li></ul><ul><li>Do 2-3 sets of 8-12 reps each side </li></ul>Ham Raise with Ball
  13. 14. . <ul><li>Lie down and place right foot on the ball </li></ul><ul><li>Bring it up one notch by raising your leg straight to vertical. Contract the abs, squeeze butt and hamstring to lift butt off the floor for 1-2 seconds, just enough to lift your hips a couple of inches further </li></ul><ul><li>Relax and lower the hips a couple of inches without changing your stance </li></ul><ul><li>Do 2-3 sets of 8-12 reps each side </li></ul>Vertical Ham Raise with Ball
  14. 15. . <ul><li>Stand with placing feet shoulder width apart. Shoulders back, Chin tucked in </li></ul><ul><li>Holding your arms on Kettlebell </li></ul><ul><li>Abdominal muscles switched on </li></ul><ul><li>Bend knees, keep your back straight and lower your buttocks until your thighs are parallel to the floor. </li></ul><ul><li>Make sure your knees are over your ankles and not jutting forward past your toes </li></ul><ul><li>Pause and return to Return to neutral upright position </li></ul><ul><li>Do 2-3 sets of 8-12 reps </li></ul>7. Squat with Kettle Bell Swing
  15. 16. . CONGRATULATIONS!!

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